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WORKOUTS


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Lower Body

4-5 ROUNDS of

 

01

LATERAL LUNGES

  • Reps: 8-10 each leg

  • Tempo: 3121 (Eccentric, Eccentric Isometric, Concentric, Concentric Isometric)

    *Notes: Focus on flexing at the hip and knee under your own control and minimize shifting or pushing your hips to the side

 

02

BW SQUATS

  • Reps: 15-20

  • Tempo: 3211 (Eccentric, Eccentric Isometric, Concentric, Concentric Isometric)

    *Notes: A great cue for squatting is creating the approbate tension from the front of the hips during the descent and before coming back up, visualize pushing the floor away instead of thinking about standing up

 

03

BB WALKING LUNGES

  • Reps: 45 seconds

  • Tempo: 2121 (Eccentric, Eccentric Isometric, Concentric, Concentric Isometric)

    *Notes: Position your foot so that you have even distribution across your entire foot and focuses on three crucial aspects: Toes spread, grip the floor with your toes and imagining pushing through your entire foot

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Upper Body

3-4 ROUNDS of

 

01

OH BB PRESS

  • Reps: 6-8

  • Tempo: 1112 (Eccentric, Eccentric Isometric, Concentric, Concentric Isometric)

    *Notes: Find a comfortable hand/grip position. Focus on finding even tension between the front and back of your body as you push the weight overhead

 

02

SA SEATED CABLE ROW

  • Reps: 8-10 each arm

  • Tempo: 2321 (Eccentric, Eccentric Isometric, Concentric, Concentric Isometric)

    *Notes: When focusing on the “lats” visualize push your arm down and then around and in towards your spine. “Squeezing your shoulder blades” is not what we are looking for here

 

03

PULL UPS TILL FAILURE

  • Reps: Go till Concentric Failure

  • Tempo: 2211 (Eccentric, Eccentric Isometric, Concentric, Concentric Isometric)

    *Notes: Concern yourself with contracting muscles endnote where you chin or head ends up. When looking at “physique” based results from the pull up, fatiguing end ranges can be a great way end your workout

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